Best Foam Roller Back Exercises

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1. Thoracic Spine Roll and Extension

Using a foam roller on this portion of your back will help you bring awareness to the area and allow you to breathe into this region.

When exercising, maintain this awareness and continue to breathe into your back to maintain proper breathing mechanics. 

Thoracic Spine Roll and Extension

2. Lats and Posterior Rotator Cuff Roll

Position the foam roller perpendicular to the vertebrae just below the shoulder blades.

Gently rock right to left over the surface of the roller while leaning slightly backwards and forwards to locate tight muscles.

Lats and Posterior Rotator Cuff Roll

3. Quadratus Lumborum (QL) Roll

In addition to breathing in your back along the region of your thoracic spine, it is also important to breathe in your lower back and sides.

The right leg is extended and the left limb is bent with the left foot on the ground.

Quadratus Lumborum (QL) Roll

4. Glute Roll

Position the foam roller parallel to the vertebrae along the tops of the hips and glutes.

Rotate so that the right glute is resting on the foam roller, and place the right hand on the ground for support.

Glute Roll

Glute Roll

Each knee is bent and the feet are level on the floor.

This position can result in a forward-leaning or hunched-over posture if you use your computer or phone for many hours per day.

5. Chest Expansion

Chest Expansion

Align the roller with the vertebrae and lie down on it so that your head and hips are supported.

Keep ribcage anchored to the roller and extend arms to goal post position with elbows bent 90 degrees. Pause and take five deep breaths.

Chest Expansion

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